How to Get a Flat Stomach in 7 Days Exercises, Diet Tips, & More. Exercise | Diet | Hydration | Creating an Illusion of a Flatter Stomach | Exercise Routine & Meal Plan | Video | Expert Q&A | Tips. Getting a flat stomach in just a week is an ambitious goal, but if you commit to a diet and exercise routine, you can see a difference after just 7 days. Keep reading to learn the best exercises, foods, and drinks to incorporate into your routine for a flatter stomach fast.
How to Get a Flat Stomach in 7 Days Exercises, Diet Tips, & More
Things You Should Know
- Do cardio exercises, like running, swimming, or jogging throughout the week.
- Target your ab muscles with exercises like crunches and planks.
- Eat small meals every 2 to 3 hours to stay full for longer.
- Reduce bloating with potassium-rich foods, like mangoes, cantaloupe, and papaya.
Method 1: Exercise
Step 1: Do crunches to strengthen your abdominal muscles.
There may never be agreement among trainers as to whether or not crunches are the best way to flatten your abs, but there’s no disputing the fact that they work the muscles on the front and side of your abdomen. Try some crunch variations:
- Curl Up: Lie flat on a mat with your knees bent and heels pressed into the mat for stabilization. Tilt your torso while keeping your lower back pressed into the mat. Put your arms behind your head and curl your torso upward, making sure your lower back stays against the mat the entire time.
- Pelvic Tilt Crunch: Lie face-up on a stability ball with your back and head pressed against it. Tighten your abs and crunch up until your shoulders are off the ball.
- Arms Over Straight-Leg Crunch: Lie on your back with arms behind you and legs extended at a 45-degree angle. Raise your arms and shoulders while lifting your legs until they’re perpendicular to the floor.
Step 2: Work your core to strengthen your abs.
Your core is made up of your abdominal muscles plus the muscles of your lower back, pelvic floor, and hips. To work toward a flat stomach, do core exercises that target all these muscles.
- Side Plank: Lie on your left side with your elbow directly beneath your shoulder. Lift your hips to balance on your forearm and feet.
- Push-up Walkout: In a push-up position, walk your hands out as far as possible and then back.
- Climbing Rope: Sit with legs extended and twist your torso as you move your arms as if climbing a rope.
Step 3: Practice cardio throughout the week.
Cardio exercises like running, swimming, or jogging burn belly fat. Aim for 150 minutes per week of moderate cardio (e.g., brisk walking), or 75 minutes of vigorous cardio (e.g., running).
Method 2: Diet
Step 1: Eat small meals every 2 to 3 hours.
Instead of three large meals, eat small, frequent meals to keep your metabolism high and prevent bloating.
Step 2: Eat high-fiber foods.
Foods like broccoli, beans, and Brussels sprouts help keep you full and regulate digestion. Aim for 25 to 38 grams of fiber daily.
Step 3: Eat small portions of fruits and vegetables throughout the day.
While fruits and veggies are healthy, they can cause bloating. Eat them in small portions spread throughout the day.
Step 4: Test for lactose intolerance if dairy causes bloating.
If dairy upsets your stomach, try lactose-free products or limit your intake.
Step 5: Choose potassium-rich foods to reduce bloating.
Foods like bananas, papaya, and cantaloupe can help reduce bloating due to their diuretic effects.
Step 6: Limit refined carbs.
Eating whole grains, legumes, and starchy vegetables instead of refined carbs like white bread and pastries can help reduce belly fat.
Method 3: Hydration
Step 1: Drink around 8 glasses of water per day.
Water helps prevent bloating, maintains fluid balance, and supports fat breakdown.
Step 2: Drink green tea.
Green tea contains antioxidants that may help reduce belly fat, especially when combined with exercise.
Step 3: Blend smoothies to stay hydrated.
Smoothies made with ingredients like watermelon and pineapple can help reduce bloating.
Step 4: Add ginger to drinks.
Ginger can help reduce bloating and improve digestion.
Step 5: Drink peppermint tea.
Peppermint helps calm your digestive system and reduce bloating.
Step 6: Stay away from alcohol.
Alcohol can hinder fat-burning and cause your body to store fat.
Step 7: Avoid carbonated drinks.
Carbonated beverages can cause gas and bloating, so avoid seltzers and sparkling water.
Step 8: Avoid sorbitol in diet sodas.
Sorbitol, an artificial sweetener, can cause digestive issues and bloating.
Method 4: Creating an Illusion of a Flatter Stomach
Step 1: Improve your posture.
Good posture can make your stomach appear flatter. Stand with your pelvis relaxed and shoulders back, aligning your rib cage with your stomach.
By combining exercise, a balanced diet, hydration, and proper posture, you can work toward achieving a flatter stomach in just 7 days.
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